The Blue Zones diet is awesome – except for one unfortunate flaw
Find out if a plant-based diet, daily activity, and community involvement can help you achieve a longer, healthier life
EXERCISES: 2
TOTAL SETS: 35
BEST FOR: Glutes, Hamstrings, Quadriceps
TOTAL MINUTES: …
I always celebrate my birthday by doing a savagely difficult workout. As I age, I want to improve, not decline. That’s why, every year on my birthday, I wake up and immediately do one of my signature birthday workouts.
The workout is not just a test. It’s also a reminder that I’m becoming fitter with age, and that I still have the ability to improve no matter what year my birth certificate says I was born.
Birthday workouts have actually become something of a phenomenon in my community at Gym Jones, the gym where I’m the general manager. They’re a rite of passage that helps you enter your next year physically and mentally tougher, and jump start your body composition goals.
Because of how hard this particular workout is, a few of the over-age-35 people who train with me keep their birthdays secret. They don’t want to undergo the suffering.
Do this workout next time you turn a new year, or gift it to a friend. It’s hard enough that you’ll be glad you only have one birthday a year. And if you’re looking for more intense workouts that will make you unstoppably fit, there are 100 more like this one in my new Men’s Health book, Maximus Body.
Here’s how it works: Take your age. That’s how many reps of bodyweight squats and alternating lunges you’ll do. That’s 1 round.
What was your age again? That’s how many rounds you’ll do. So, for example, if you were turning 35 years old, you’d do 35 air squat and 35 lunges, 35 times. That’s 2,450 total reps. (The workout prescription below uses 35 as a placeholder, but make sure you replace that number with your real age.)
Try to finish as quickly as you can – resting only as needed – while keeping good form throughout. Happy birthday!
The article Do This Workout Once a Year to Prove You’re Not Getting Old originally appeared on MensHealth.com
More From
Find out if a plant-based diet, daily activity, and community involvement can help you achieve a longer, healthier life
Donald Trump is struggling to stay awake during his criminal trial. Here's what happens when you go cold turkey on caffeine
Can you knock out 50 push-ups? Then you might be ready to try typewriter push-ups, the toughest of all push-up variations
The Western Bulldogs superstar is working diligently on his rehab as he prepares his body for a return to the field sooner rather than later. As Smith told MH at the Australian F1 Grand Prix last weekend, being away from footy has only deepened his love of the game
How superstar Lenny Kravitz stays ripped as he approaches 60 years old. His body has to be seen to be believed
This total-body burner is a test of endurance, strength and determination. Use these tips to record a sky-high score
Eating all the fat you want sounds like a delicious way to lose the weight – but is it worth sacrificing carbs?
Ferrari’s Carlos Sainz was a popular Australian Grand Prix winner on Sunday in front of a record crowd. Stewart Bell was there to witness it
After enduring a year that would have broken most people, the surprise star of the Tokyo Olympics and Ralph Lauren Fragrances campaign face is feeling relaxed, confident and determined ahead of the Paris Games. As he tells Men’s Health at this week’s Australian Grand Prix, that’s when he’s at his best